Exercise is generally separated into aerobic/endurance and strength/strength activities. Long-distance running is an example of aerobic/endurance exercise, while high-intensity interval training (HIIT) falls into the strength/strength category.(1)
Is long, continuous endurance better for your training, or should you focus on high intensity workouts? The answer largely depends on your training goal, Fitness levelAnd the and enjoy.
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What is endurance training?
endurance pathNing is also known as “prolonged exercise training”. It is classically performed at a relatively low intensity over a long period. Long and slow distance training is one type of endurance exercise. During long-distance and slow training, the individual endures a sub-maximal workload for a longer period.(2)
Classical endurance training improves cardiac output, maximum oxygen consumption and the development of new cells. Results? The ability to maintain cardio exercises for longer distances and times with ease.(3)
What is high intensity interval training (HIIT)?
HIIT is performed at a relatively high intensity load or in a short duration. Typical HIIT exercises are strength training exercises. You perform repetitive bouts of working near maximum power for a short period.(4,5)
But, just because you’re doing interval training doesn’t mean you’re doing HIIT. For it to be a high intensity training, you have to push yourself to the limit with each period. Studies show that most people overestimate their effort levels.(6) Be honest and constantly adapt your workouts progressive overload.
How does endurance training compare to high intensity training?
Endurance training and HIIT show similar energy consumption (for example, they burn an equal amount of calories during exercise).(8) But how individuals adapt to training depends on many factors, including:
- Training date
Moreover, exercise is rarely just endurance or strength training. Most activities combine endurance and strength.(9) Even HIIT that focuses on cardio, such as periods of cycling, is more likely to develop strength.
finally, Both HIIT and endurance training They make you stronger, increase your endurance and cardio output, help you lose weight and fat, and positively affect your fitness.
Studies show that short-term, intense exercise can lead to endurance adaptation. Conversely, low-load training that approaches failure can lead to strength adaptations. If you challenge yourself, you will see results, regardless of the type of exercise.(10)
Thoughtful Workout Programming
When planning a HIIT and endurance exercise routine, the old saying “too much, too close.” Studies show that simultaneously increasing strength and volume of endurance training hinders progression.(11And the12And the13)
Objective-Based Training Program
Now that you understand how endurance and high intensity interval training affects your fitness, it’s time to set some goals! Find your goals and how to achieve them in the list below. Then use file Find the HIIT Series on the adidas Training App!
Objective 1: Getting Started
HIIT Low Intensity Endurance Training
Have you just started running and are still finding it difficult to run for longer periods without stopping? Then you should start with low intensity intervals. Try jogging for short periods followed by a support walk until you can recover. You can find a good program for beginners in our blog post, Go from walking to running with these expert tips!
OBJECTIVE 2: IMPROVE RACE TIMES
Endurance training and HIIT
Effective training program for improvement Your race time he is Pyramid brown:
- The stable foundation consists of long manages to build your own Aerobic energy.
- You can improve your base by improving your running look and performance Strengthening, stabilization and stretching exercises.
- The top of the pyramid consists of maximum race-specific efforts such as tempo cycles and high intensity intervals.
Goal 3: Run half marathons and longer races
If you want to terminate a file Half marathon or longer, you must first put the mileage. long, Low-intensity jogging makes up the majority of your preparation. especially, This helps you Tendons, ligaments and bonesAnd the and working muscles Get used to the constant effect. This helps to Prevent overuse and injury. Long-distance running increases your aerobic endurance and simplifies your running form.
*NB: If you want to run a marathon of less than 3 hours, not only do you have to train in high volumes, but you also need to combine fast work and high density separator Training in your training plan.
Goal 4: 10K runs and shorter races
HIIT and HIIT Races
periods of high intensity Essential for short distance races such as five And the ten kilometers. The The shorter the race, the more fast-paced and intense workouts you will have to do. For races of up to ten kilometres, it is usually Running at or above the anaerobic or lactate threshold. This is the level at which oxygen is no longer sufficient to metabolize the accumulated lactate (lactic acid) produced by high-intensity exercise.
High intensity interval training and hard tempo at sprint speed are good ways To build your body’s tolerance to high levels of lactate. This not only improves lactate tolerance and speed Stamina but also increases Your VO2 max.
Fifth goal: lose weight
The best weight loss exercises are the ones that help you Achieving a negative energy balance (More calories are burned than consumed). periods of high intensity burn a large amount of calories in a short period of time. The high intensity of the exercise puts a lot of pressure on your muscles. Rebuilding and repairing muscle tissue after exercise requires additional energy, and The post-workout effect continues to burn calories after exercise. HIIT leads to a greater burn-out than endurance training.(14)
Does HIIT Make You Hungry?
Try endurance training if you’re trying to lose weight but feel extra hungry after a HIIT workout. Intense exercise may lead to an imbalance in appetite. Longer, more relaxing activities may calm hunger hormones and maintain a negative energy balance.(15th)
Goal 6: Build strength
HIIT exercises are more likely to increase muscle mass throughout the body. Muscles get bigger when you exercise to exhaustion (or too close). Since HIIT aims to train as hard as possible with each interval, these exercises are more likely to develop full-body strength.
But if you are new to exercise or come back after a break, Which The exercise will increase your muscle mass. So beginners can use endurance training to achieve their strength development goals. Once you get past the initial training hump, Avoid the plateau By adding HIIT.
Goal 7: Get rid of fat
In general, endurance training is a fat burning activity. When you run, bike, or exercise at about 60% effort, your body uses fat as fuel. Anything about that turns into glycogen and acid for energy (like when you hit your maximum production during HIIT).
After the initial fat loss phase, start incorporating HIIT into your exercise program. HIIT exercises increase muscle mass more than endurance training. Muscle increases metabolism, which helps you use up more fat during the day (even while at rest).
For more information on exercise mechanisms for fat loss, check out this blog post: How to burn fat running.
It becomes easier!
Harsh training sessions are very hard on the body and require a lot of recovery time. The better your base, the more training your body can handle, and the less recovery time it needs after intense workouts. Or simply, you can train harder and more frequently.
Create your own exercise program
Endurance Training and HIIT No less important. Your exact workout plans depend on your goals and lifestyle. However, it must be integrated Both types of exercise To take advantage of the effects of training All.
Admittedly, an hour-long run requires less planning and knowledge than creating your own HIIT workout. To help, we’ve launched a new high-intensity interval training series on our adidas Training app. Let us guide you: